Soy and spinach: Dynamic duo

February 16, 2010|By Phyllis Steinberg, Staff Writer

Soy and spinach are essential when it comes to a healthy, vegetarian diet, but they offer a great deal of benefits to non-vegetarians, as well. Both are packed with vitamins, nutrients and antioxidants.

Spinach is rich in calcium, vitamins A and C, fiber, folic acid and magnesium.

It's very easy to incorporate this dynamic duo into a daily diet, and here are a few recipes to get started.

Recipes were provided by the Soyfoods Council, a non-profit organization, created and funded by Iowa Soybean farmers.

Soy-glazed Tofu with Spinach

1/4 cup plus 2 tablespoons soy sauce

1 and 1/2 tablespoons honey

1 and 1/2 tablespoons sherry or dry, white wine

1 and 1/2 teaspoons grated fresh ginger

2 small garlic cloves, minced

1/2 teaspoon Asian sesame oil

3 15-ounce packages firm tofu, drained and halved horizontally

4 scallions, white and light green parts only, thinly sliced

2 10-ounce bags spinach, washed

1 teaspoon cornstarch mixed with 1 tablespoon water

In a small bowl, whisk the soy sauce with the honey, sherry, ginger, garlic and sesame oil. Place three of the tofu halves in a glass pie plate and spoon half of the soy mixture on top. Sprinkle with half the scallions and top with the remaining tofu half. Pour the remaining soy mixture over the tofu and scatter the remaining scallions on top.

Pour one inch of water into a wide, deep skillet and bring to a boil. Place the spinach in a steamer basket and put the basket in the skillet. Cover and steam the spinach just until wilted-about three minutes-and drain the spinach very well. Transfer it to a large plate and cover with foil.

Place a ramekin or biscuit cutter in the center of the skillet. Set the pie plate with the tofu on the ramekin, cover and steam until the tofu is hot — about 10 minutes. Arrange the tofu around the spinach, cover and keep warm. Pour the tofu sauce into a saucepan and bring to a simmer. Stir in cornstarch mixture and cook over moderate heat, stirring occasionally until thickened, or about three minutes. Pour the sauce over the tofu and serve.

Tofu with Mushroom and Spinach Sauce

For the Crisp Tofu

1 and 1/2 cups of vegetable oil, for deep frying

3 and 1/2 ounces firm water-packed tofu, drained and cut into cubes

2 tablespoons flour

1/2 teaspoon cayenne pepper

1/2 teaspoon turmeric

1/2 teaspoon ground coriander

1/2 teaspoon ground ginger

1/2 teaspoon curry powder

For the Mushroom and Spinach Sauce

1 teaspoon vegetable oil

2 garlic cloves, chopped

1/2 mango, sliced

2 hot red chilies, sliced and divided

3 mushrooms sliced

2 teaspoons soy sauce

1/2 lime, juiced

1/2 tablespoon sesame oil

3 and 1/2 ounces baby spinach

For the crisp tofu, heat the vegetable oil in a deep, heavy-bottomed saucepan until very hot or until a breadcrumb sizzles in it. Place the flour and spices into a bowl with salt and freshly ground black pepper and mix well. Place the tofu into the spice mix and coat the tofu cubes.

Carefully lower the tofu into the hot oil with a slotted spoon and deep-fry until crisp and golden, remove with a slotted spoon and drain on a paper towel.

For the sauce, heat the oil in a frying pan over medium heat. Add the garlic, mango, half of the chili and the sliced mushrooms. Mix well and cook for one minute. Add the soy sauce, lime juice and sesame oil and cook for another minute. Add the spinach, stir well and season with salt and black pepper.

To serve, place the sauce mixture onto a serving plate and top with the tofu. Garnish with the remaining sliced chili. Yield: 1 serving

Spinach and Fennel Soup with Soy Yogurt and Chive

1 tablespoon olive oil

1/2 onion, finely chopped

1 clove garlic, finely chopped

3 baby fennel bulbs, chopped

1 tablespoon ground fennel

2 cups vegetable stock

3 and 1/2 ounces baby spinach, washed

Salt and freshly ground pepper

1 tablespoon plain soy yogurt, to serve

1 tablespoon chopped fresh chives, to garnish

Heat the olive oil in a saucepan and gently fry the onion and garlic until soft. Add the chopped fennel and stock and bring to the boil. Reduce the heat and simmer for 12-15 minutes, or until the fennel is tender. Add the spinach to the pan and season with salt and freshly ground black pepper. Cook for another minute, then process with a hand-held blender until smooth. To serve, pour into a bowl and garnish with yogurt and sprinkling of chopped chives. Yield: 1 serving